Boost Your Brains: 5 Minutes of Fitness to Keep Your Crazy on Planning, Diaper & Traffic Jams

Healthy lifestyle

Boost Your Brains: 5 Minutes of Fitness to Keep Your Crazy on Planning, Diaper & Traffic Jams

20 march 2018

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In Healthy Brain, neurologist David Perlmutter explains how to prevent brain aging with small lifestyle changes. One tip is to exercise 5 times a week. We talked to a professional trainer about which types of fitness are best for our mind and put together a 5-minute workout that can be done at home, in the office, and anywhere else.

What kind of workouts are most beneficial for the brain and why?

– Firstly, this is aerobic exercise (brisk walking, running, swimming), due to which the blood is intensively enriched with oxygen, and due to this, the nutrition of the brain improves. It is good to combine aerobic or cardio training with strength training: squats, lunges, work with free weights. These exercises help fight stress hormones, which are one of the causes of brain aging. To improve memory and orientation in space, I would recommend activities that require coordination: dancing, step aerobics.

How often should you train and how much time should you spend on training?

“If our goal is to keep the brain working, then we should take time to exercise every day. How long it lasts depends on your circumstances: time is running out – 5 minutes of fitness will help you to cheer up. There are 20 minutes – not only charge the brain, but also tone the muscles.

What set of exercises have you prepared for our readers?

This is a circuit workout that does not require special equipment. One circle consists of 5 exercises, each exercise lasts 1 minute. If you have more time, you can do 2,3 or more laps. This complex includes aerobic and strength training, it does not require special skills and can be performed in the morning for vigor, in the middle of the day for recharging, or in the evening to relieve stress.

Three, two, one, let’s go!

We step up the step and back, arms slightly bent at the elbows and move along the body (we used a step platform, but any step in the office, park or front door will do).  Duration: 1 minute.

1. We step up the step and back, arms slightly bent at the elbows and move along the body (we used a step platform, but any step in the office, park or front door will do). Duration: 1 minute.

2. Squat.  In this exercise, it is important to keep your back straight and make sure that the pelvis goes back as much as possible, while the knees should not go beyond the toe line.  Duration: 1 minute.

2. Squat. In this exercise, it is important to keep your back straight and make sure that the pelvis goes back as much as possible, while the knees should not go beyond the toe line. Duration: 1 minute.

3. Again we step up the step, but this time with hip abduction and arms extension. In the second round, change the leg. Duration: 1 minute.

4. We perform push-ups from the wall. The starting position is a plank with an emphasis on the wall. The arms are slightly wider than the shoulders. Duration: 1 minute.

We perform push-ups from the wall.  The starting position is a plank with an emphasis on the wall.  The arms are slightly wider than the shoulders.  Duration: 1 minute.

5. The last exercise is the plank. The press is tense, the pelvis does not go up, but is a continuation of the back line. Duration: 1 minute.

Save your brains and be healthy!

Based on the book “Healthy Brain”
Post cover and other photos from the author’s gym.

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